Blood sugar balance is SO important - even if you’re NOT diabetic! So, let's get down to the nitty-gritty and talk about why this whole blood sugar balance thing isn't just some health buzzword but an absolute game-changer. We're not only talking about waving goodbye to those stubborn pounds that seem to have taken up permanent residence around your waist, but we're also helping your body get into hormonal balance.

You’ve probably heard me talk about blood sugar before because it affects everything from PMS to your weight loss journey. I could probably write a thousand pages about blood sugar because it's so important. It's so important.

You actually can’t balance your hormones unless you also balance your blood sugar!

Blood sugar balance is often overlooked.

Unless you’re pre-diabetic or have diabetes, you’ve probably never given blood sugar a second thought. But it does matter! Your blood sugar is vital to resolving so many hormonal issues. And on top of that, a lot of cravings and mood swings are rooted in blood sugar balance.

For example, I used to get hangry. I would get so hungry that I would get angry. I'd be working on something and all of a sudden, I just want to throw my computer at the wall. It’s like I have absolutely no control over my emotions or my actions anymore. And all I can think about is getting food. This is because my blood sugar dropped way, way too low. And my body is thinking about survival. This can be prevented by understanding and balancing your blood sugar, which we’ll get into soon!

Another everyday example is cravings! Blood sugar is directly related to a lot of cravings that we usually equate to just having bad willpower. Let's say you wait too long in between eating or your last meal didn't do a really great job of balancing your blood sugar. And now you're getting kind of hungry. And you had all of these amazing intentions of not eating all the yummy, sugary treats in your pantry. But as soon as you get hungry, all you can think about is that Snickers bar in the freezer and the cookies in the cupboard. And all of a sudden you can’t control yourself.

This is the blood sugar roller coaster.

What goes up must come down. When your blood sugar isn’t balanced, we have these extreme highs and extreme lows that makes our body go into survival mode. We get hangry and we get these cravings because our body is trying to get us back on track in order to survive. The problem is, these bouts of cravings and hangry-ness just further fuel the blood sugar roller coaster.

When you’re experiencing a blood sugar crash your body is thinking, ‘How quickly can I get this blood sugar up again?’ And the answer is simple carbs. By simple I mean carbs and sugar, like bagels and bread, and chocolate, that kind of stuff. But the problem with that is that those are the things that also spike your blood sugar, so once you’ve gotten out of survival mode by eating simple carbs, you’re going to crash again and experience these cravings and mood swings all over again. Hence why we refer to it as the blood sugar roller coaster.

Blood sugar plays a pivotal role in your hormonal balance.

Let's narrow in on one hormone superstar - progesterone. This hormone is like the cool and collected choreographer behind your monthly cycle, ensuring everything runs smoothly. But when your blood sugar decides to throw a wild party, it becomes more like a rogue dancer going offbeat.

The relationship between your blood sugar and cortisol, your stress hormone, is significant. Imagine you start your day with a large pancake breakfast. While it might sound tempting, it's not ideal for your blood sugar. When you eat this way, your blood sugar levels shoot up rapidly. But remember, what goes up must come down. So, after the initial surge, your blood sugar crashes down. This drop triggers an increase in cortisol, your stress hormone. It's like your body's response to a potential threat or stress, like a survival mechanism.

Now, when cortisol levels rise, they take precedence over other hormones, including sex hormones like estrogen, testosterone, and progesterone. This poses a problem, especially if you already have imbalances in your hormones. For instance, if your progesterone levels are already low, struggling to rise, or if you're experiencing issues like PMS or PMDD, the situation worsens. This is due to the fact that your body prioritizes producing cortisol over other hormones. The consequence? Your blood sugar remains imbalanced, cortisol continues to surge, and your sex hormones are left in the lurch, unable to perform their necessary functions.

But there's another layer to consider. If you're dealing with conditions like elevated testosterone levels or polycystic ovary syndrome (PCOS), your blood sugar fluctuations play a role here too. Whenever your blood sugar spikes, your ovaries and adrenal glands respond by producing more testosterone. For women who are already dealing with heightened testosterone levels or PCOS, this only exacerbates the problem. It's like pouring fuel on the fire.

Basically, your blood sugar's impact stretches far beyond a simple rise and fall. It's directly linked to your stress hormone, cortisol, and this connection has a domino effect on the delicate balance of your hormones. For those already grappling with hormonal imbalances, it can amplify issues like low progesterone or elevated testosterone, leading to a cycle of hormone imbalance. This is why understanding and managing your blood sugar is crucial - it plays a key role in either promoting hormone balance or disrupting it.

I can practically hear your protests from here - "But wait, what about my love affair with carbs?”

Maintaining stable blood sugar levels isn't just a health recommendation; it's key to your overall well-being. And no, I'm not here to deprive you of everything you love to eat! I just want to highlight the importance of balancing your blood sugar.

Ladies, if you're on a mission to shed pounds, ditch PMS and crazy mood swings, and find hormone balance, blood sugar balance is the starting point! So let’s get into the practical how to’s of balancing your blood sugar.

How to Balance Your Blood Sugar

By now, I hope you're nodding along, hearing me stress how important this is and realizing its significance. But hey, HOW exactly do you make sure your blood sugar stays balanced? Especially if you've heard about insulin resistance. I can almost hear you thinking: "No keto or intermittent fasting, please!" Those methods are often promoted to manage your blood sugar, but let me offer you a different angle.

Keto and intermittent fasting might seem tempting, but let's break it down a bit. Here's the thing: keto was designed for epilepsy, not the intricacies of women's hormones. If you dig deeper, you'll find studies and articles suggesting that keto might even make insulin resistance worse – not a small claim. It's not just about whether these diets match your taste buds. It's about whether or not they’re actually designed to work with your body’s needs.

Just yanking carbs – a major food group – out of your diet isn't the quick fix it might seem. Carbs are buddies with your thyroid, your brain, and your energy levels. Ditching them temporarily can leave your body confused about what to do when you eventually reintroduce them, leading to not-so-fun surprises like weight gain!

Same goes for intermittent fasting. While it promises lower blood sugar, it's not a one-size-fits-all deal. Men and women often react differently to it, and women could end up with higher cortisol levels – not what we want, given how we know how high cortisol can mess things up.

Let's dig into the heart of the matter – balancing blood sugar in a way that's got nothing to do with diet crazes and everything to do with mindful eating.

So what does that mean? It's plain and simple: eat balanced meals jam-packed with nutrients. For breakfast, timing is key – try to eat a hearty, filling breakfast within 30 to 90 minutes of waking up. You want a high-fat, high-protein breakfast. I’m not saying ditch the carbs, you can totally have carbs but make sure the spotlight is on fats and protein.

For lunch and dinner, I always recommend that half your plate be veggies – get those nutrients and fiber in! – a quarter protein and the other quarter carbs and fat. This ratio helps your body to get all the nutrients you need while balancing your blood sugar.

And the order in which you eat your foods can have a big impact as well. Eating vegetables first allows the fiber to coat your intestines, which helps your body process sugars more slowly and thus preventing those big blood sugar swings. So eat veggies first, protein and fat second, and carbs (starches) and sugars (including fruit) last.

What exactly are protein, carbs, and fats?

Proteins come in all sorts – animal choices like eggs and lean meats, or plant-based, like lentils. Carbs are things like quinoa, beans, sweet potatoes, and rice – but remember, the richness of nutrients varies. And you’ll find fats in things like nuts, seeds, olive oil, and avocados.

True blood sugar balance happens when all these macronutrients join forces, which is why cutting out entire food groups is usually never the answer.

Learn more simple tricks to balance your blood sugar at every meal.

Balancing your blood sugar isn't just about feeling good in the moment.

It's about setting the stage for long-term wellness. Your liver, no longer chained to the blood sugar rescue mission, can focus on other vital tasks, like flushing excess estrogen and toxins out of your system. And let's not forget those stubborn mood swings and period pains - blood sugar balance helps relieve those issues too!

When you start to enjoy blood sugar balanced meals, you'll find yourself with renewed energy, stable moods, and pain-free periods, thanks to your balanced, happy hormones!

The recommendations presented in this blog are not a substitute for medical advice from a qualified doctor. Before making any changes to your diet and lifestyle, please consult with your health care provider.

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